From assisting in cholesterol management to supporting heart health and potentially regulatingblood sugar levels, citrus bergamot (Citrus bergamia) is a fruit popularly grown in southern Italy that may be able to support an alternative pathway for those seeking ways to supplement their well-being through natural ingredients.
Bergamot contains antioxidant-rich flavonoids that may help lower cholesterol levels and reduce “bad” LDL cholesterol, among other potential health benefits.
For those interested in the potential health benefits of citrus bergamot, the next consideration is how to take bergamot. While the fruit is edible and all parts of citrus bergamot can be used in culinary applications – from the fruit itself to the pith, rind, and juice – the overpowering sourness, bitterness, and acidity of bergamot means that it is rarely eaten in hand, like an apple or an orange.
Many chefs find bergamot such an appealing citrus to work with in the kitchen, because its distinct bitter, sour, and acidic flavor profiles are so powerful that a little bit goes a long way. But making bergamot palatable as part of a dish usually requires a light touch, and because the taste of the fruit itself can be overpowering, the juice or the zest are usually used instead.
For these reasons (and because fresh bergamot is not widely available or accessible in all regions), those who are interested in how to take bergamot for its potential health applications usually rely on alternative ways of taking bergamot.
3 Ways to Take Bergamot
Thankfully, there are ways to access the potential benefits of bergamot even if you don’t have fresh bergamot on hand (or if you don’t care for the flavor). Bergamot essential oil can be used as an ingredient in aromatherapy or as part of a diluted topical application, and you can find bergamot supplements in capsules and teas as well.
Aromatherapy
With a sweet, zesty, uplifting scent, bergamot essential oil is a popular choice as an aromatherapy ingredient. One small study found that inhaling bergamot essential oil (which is extracted from the fruit’s rind) had a positive effect on the mood of participants in a mental health center waiting room. While this study was small, there have been numerous studies that indicate that inhaling bergamot essential oil in aromatherapy may have a positive effect on mood and reduce feelings of stress, anxiety, and fatigue. It’s easy to give it a try. Start by finding a high quality bergamot essential oil from a trusted brand, and test out bergamot aromatherapy at home by:
- Add a few drops of bergamot essential oil to a spray bottle filled with water and give your room a refresh with a couple of spritzes.
- Add a couple of drops to a bowl of steaming water.
- Add a few drops to a diffuser designed for essential oils (be sure to only use essential oils in diffusers meant for them, and always follow the manufacturer’s instructions).
Take as a Supplement
You can also find bergamot in supplement form. Formulations vary, although most bergamot supplements will contain essential oils from bergamot peel or extract from bergamot juice. Bergamot supplements are most commonly found in capsule form, although you can also find bergamot oil liquid extract as a tincture or in powdered form.
Dosages
The most common dosing for adults supplementing with bergamot extract is a dose of up to 1000 mg. by mouth daily for four to 12 weeks.
As always, be sure to consult with a healthcare professional before making significant changes to your wellness routine, including starting any new supplement, and especially if you have underlying health conditions, have any concerns about possible side effects, or are taking medications or other supplements.
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